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Developing An Effective Bodyweight Exercise Workout That Suits Your Training Level


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Push Up MotivationA bodyweight exercise workout essentially involves making use of the weight of your own body in training as a substitute for free weights. This is training in its most basic form, and people have been doing bodyweight exercise in one form or another ever since man invented the concept of sports.

The idea of repeatedly raising heavy objects in order to build greater functional strength only came about relatively recently. Before the popularity of weights and exercise equipment, the only way a person could train to improve their functional strength and muscular endurance was by using bodyweight exercise programs.

At its inception, the simplest form of bodyweight exercise consisted of simple chin-ups, push-ups and squats. In recent years however, people have gradually introduced new types of bodyweight exercise and methods of working out. While a basic bodyweight exercise program of chin-ups, pull-ups and squats can do wonders for your functional strength, it always pays to discover fresh ways of using your body’s weight train yourself.

Circular Strength Training – New And Improved Bodyweight Exercise

The immensely popular Circular Strength Training, also known as CST, which is the brainchild of Coach Scott Sonnon revolves around two path-breaking principles:

•    6 degrees of freedom
•    The 4 x 7 progression training method

A 4 x 7 progression entails building your workout around your schedule so that you don’t tire yourself out. Doing this will also increase your functional strength and overall fitness.

The idea of 6 degrees of freedom, on the other hand, involves adapting your body to moving in 6 separate and different ways. These include:

1.    Surging: Moving along the front-to-back axis
2.    Rolling: Moving around the front-to-back axis
3.    Swaying: Moving along the side-to-side axis
4.    Pitching: Moving around the side-to-side axis
5.    Heaving: Moving up and down the vertical axis
6.    Yawing: Moving around the vertical axis

Squats, push-ups and chin-ups, all involve moving up and down the vertical axis and come under a single degree of freedom, which is heaving. For a bodyweight exercise training program to be fully comprehensive, it needs to feature exercises from each of the six degrees of freedom. The ideal workout should incorporate exercises from each degree of freedom within the space of a single session.

There are even exercises that cover two degrees of freedom at once, depending on how you move your body when performing the exercise. This kind of bodyweight exercise provides great increases to your body’s functional strength. A large number of CST movements originate from Prasara Yoga, with the Quad Squat being one good example.

Improving Your Bodyweight Exercise Circuit

Circuit training is a relatively simple concept that underpins any proper bodyweight exercise program. It merely involves going through a series of repeating exercises with little to no time for breaks between exercises, thus helping you work toward greater functional strength in your body.

Over time, the concept of circuit training has been expanded and altered to include giant sets, supersets, trisets, pha, interval circuits and tabata intervals. Whatever your preference may be, the fundamental requirements stay the same – vary your workout so your body never gets too used to any particular exercise or set of exercises.

While some workouts previously developed were centered on chin-ups, push-ups and squats, many people have now recognized the need to integrate exercises covering the other degrees of movement. Only with the inclusion of all 6 degrees of movement will you be able to build greater functional strength, stamina and muscular endurance.

Workouts that feature exercises covering all the degrees of freedom are the next step in the evolution of bodyweight exercise circuit workouts.

For example:

The exercises listed below constitute a workout that makes use of CST movements and you can make use of these exercises as an introduction to CST bodyweight exercise training.

A set consists of:

•    10 Quad Hop to Squats
•    10 Ellipse Quad Squats
•    10 Screwing Presses
•    10 Half Spinal Rocks

After, doing these 4 routines, take a minute-long break

A complete bodyweight exercise workout using this sample workout means completing 5 full sets of exercises as listed above. This will provide a great boost to your body’s functional strength and endurance.



One Response to “Developing An Effective Bodyweight Exercise Workout That Suits Your Training Level”


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